SmokeLessPlain-language guides, every claim sourced.
What the research says about smoking, nicotine and sleep, written for people who smoke, not for people who study them. Each guide links to every study it cites and says where the evidence is thin.
Smoking before bed: what it does to your sleep
What sleep-lab studies show about deep sleep, awakenings and sleep efficiency in smokers, and why the last cigarette of the day matters most.
Read →Guide · 5 minHow long before bed should you stop smoking?
Nicotine's two-hour half-life, the four-hour window the research used, and a realistic schedule for moving your last cigarette earlier.
Read →Guide · 6 minNicotine half-life and sleep: when to stop to sleep well
A calculator for how much nicotine is left at bedtime, what speeds up or slows clearance, and how vapes, pouches and patches compare.
Read →Guide · 5 minCan't sleep without a cigarette?
Why the bedtime cigarette feels like it helps, what the two-hour half-life means for the first hours of sleep, and a 30-minute ladder for moving it earlier.
Read →Guide · 5 minWaking up at night to smoke
How common night smoking is among heavier smokers, why it predicts relapse, and a two-week tally that shows whether an earlier last cigarette changes your nights.
Read →Guide · 6 minNicotine before bed and your sleep score (Whoop, Oura, Apple Watch)
What wearables measure, what the actigraphy study found, a fair two-week self-experiment, and what pouch and vape users report about late-evening use.
Read →Guide · 6 minCutting down on smoking without quitting: what the evidence says
What Cochrane reviews and trials say about reduction, compensation, scheduled smoking and why a timing rule beats counting cigarettes.
Read →DataCigarette prices by country (2026)
What a pack of 20 costs in 186 countries, in local currency, euros and dollars, with a source and year on every row.
Read →Want the standard we hold ourselves to? Read how we read the science.